How to Make the Sunday Scaries Not So Scary

As I sat in my bedroom, candlelit ambiance filling the room (eucalyptus, sage, and teakwood- naturally), I wondered: why does Sunday feel like the emotional equivalent of a party's last call? Is it the looming deadline of Monday—a day that practically tap dances in with emails, meetings, and to-do lists? Or is it the quiet realization that another week has slipped by, and I’m still Googling “easy meal prep ideas” for the hundredth time?

Whatever it is, Sunday Scaries are universal. But what if we could turn the dread into something delightful? Here’s how I learned to quiet the noise and end my weekends with a little more calm and a lot less chaos.

“You are the most constant thing in your own life. Befriend yourself first. Invest in yourself first. Become yourself first. The rest will come together in time.”

- Brianna Wiest

1. Set the Mood, Not the Alarm

They say success starts with preparation. I say it starts with good vibes. Light your favorite candle (might I suggest one called “Half Moon” for maximum tranquility?), turn on a playlist that feels like a hug (hello, “Bussi”), and embrace the ritual of slowing down. Create a cozy atmosphere that makes you feel like Sunday night is an event worth savoring—not just a precursor to Monday.

2. Plan the Week, Don’t Fear It

Grab a pen, a planner, or whatever makes you feel like a Type A superstar, and map out your week. Highlight priorities, schedule self-care moments, and block time for tasks that’ve been weighing on you. Seeing it all laid out can make the mountain of “stuff” feel more like a gentle hill.

Pro tip: Keep it flexible. Life happens, and perfection isn’t the goal.

3. Tidy Space, Tidy Mind

Spend 15 minutes decluttering one area of your home. Maybe it’s your desk, your kitchen counter, or that chair in your bedroom that’s more clothing rack than furniture. A clean space can work wonders for your mental clarity and make Monday morning feel just a bit less frantic.

4. Feed Your Soul (and Your Stomach)

Meal prep doesn’t have to look like Instagram-worthy containers of quinoa and kale (though props if it does!). Pick a couple of simple recipes, chop some veggies, or even prep your favorite comfort food. Knowing you’ve got lunch and dinner covered takes one less thing off your plate (pun intended).

5. Journal It Out

If your mind is racing like waves crashing on the shore, grab a notebook and let it all out. Write about your worries, list three things you’re grateful for, or jot down affirmations. Just like the tide resets the beach, Sunday is the perfect time to reflect on the week behind you and set intentions for the one ahead.

6. Move Your Body, Clear Your Head

Whether it’s a quick yoga session, a walk in nature, or a spontaneous dance party in your living room, moving your body can shake off the stress and reset your mood. Bonus points if you can catch a sunset—nature’s reminder that endings can be beautiful too.

7. Practice Digital Detox

Put down your phone. Yes, Instagram will survive without you for a couple of hours. Instead, pick up a book, watch a documentary, or simply be present. Disconnecting from the noise of the digital world can help you reconnect with yourself.

8. Celebrate Small Wins

Maybe you cleaned out your fridge. Maybe you finally finished that book that’s been collecting dust. Or maybe you simply made it through the weekend. Celebrate it! Acknowledge the small victories that make up the bigger picture.

As I blew out my candle and crawled into bed, I realized that Sundays don’t have to be scary. With a little intention and a lot of grace, they can be just another chance to take care of yourself. And when Monday comes calling, you’ll be ready to answer—with a cup of coffee in hand and a plan in place.

So, tell me: how are you making the Sunday Scaries not so scary? Let’s swap tips—because we all deserve a little more calm before the chaos.